Download 2.05 Legumes

Legumes
Nutrition
Legumes fit into two
of the food groups:


Protein
Vegetables
Nutrition
Legumes are a good
source of vitamins and
minerals such as:



Iron
Calcium
B Vitamins and Vitamin E
Have no cholesterol, they
are low in fat.
Kinds of Legumes
Split Peas

Yellow or green.
Mild flavor. Used
mainly in soups.
Black-Eyed Peas

Small, oval, white
with black spots.
Mild flavor. Many
uses
Kinds of Legumes
Lima Beans

Small or large in
size. Mild, buttery
flavor. Many uses.
Kidney Beans

Large beans. Light
or dark red. Hearty
flavor. Uses include
chili, red beans and
rice, and salads.
Kinds of Legumes
Navy Beans

Small, white beans. Mild
flavor. Many uses,
including baked beans
and soups.
Garbanzo Beans

Also known as
chickpeas. Round with
rough texture. Nut-like
flavor. Many uses,
especially in Middle
Eastern Foods.
Kinds of Legumes
Pinto Beans

Small, oval beans
with pink dots. Mild
flavor. Used for chili,
refried beans, and
other Mexican foods.
Forms of Legumes
Uncooked legumes are sold in plastic
bags, in boxes, or in the bulk food
section.
You can also buy canned beans that are
already cooked.
Buying and Storing Legumes
Store uncooked
legumes in a tightly
covered container in
a cool, dry place.
Preparing Dried Legumes
Step 1:
Sort the Beans
Remove any foreign materials.
Rinse beans several times to wash off
dirt and dust.
Preparing Dried Beans
Soak the Beans
Soak the beans overnight.
 Soaking reduces the cooking time and
helps prevent the beans from forming gas
in the digestive system. 
 To soak, place beans in a large pot. Add
water to cover the beans.

Preparing Dried Beans
Simmer the Beans
Beans should be simmered until they are
tender.
 This will take from 1-3 hours, depending on
the type of bean.

Tips for Cooking Beans
Undercook beans if they will be cooked again
later as part of a recipe.
Overcook beans if you plan to use them for
dips or sandwich spreads.
Salt, sugar, and acidic foods such as
tomatoes and vinegar can toughen beans.
Add these ingredients near the end of
cooking time.
Don’t add baking soda when cooking dried
beans.
Tofu
Soybeans are used
to make tofu.
Tofu is a custard-like
product that is very
high in protein and
low in calories and
sodium.
Many vegetarians
use tofu as a meat
substitute.